Name: Playbook - Shalena Guntle - W3/D3 BACK/BI’S
Uploaded: 2022-10-17T16:40:01.153Z
Duration: 30 min
Description: W3/D3 BACK/BI’S

- Keep your core tight and your chest up
- Row the handle back retracting your shoulder blade
- Slowly lower back to starting position
- Complete desired reps then repeat on the opposite side

Cable single arm row

- Pull the dumbbell up keeping your elbow close to your body and turn your hand to a supine position 
- Engage your lat as you pull

One arm dumbbell rows (supinated)

- Begin with a dumbbell in both hands
- Hold other arm in place 
- Curl dumbbells towards your shoulders 
- Slowly lower down until arms are extended

Dumbbell bicep curls (hold)

- Grip the dumbbells with a wide grip
- Keep your elbows close to your body
- Curl the db towards your shoulders
- Engage your biceps as you curl
- Lower to the initial position with a slow and controlled movement

Seated DB wide grip bicep curls

- Legs on a bench/ box 
- In a high plank position 
- Lower into a 90 degree angle and come up slowly

Elevated Push ups

W3/D3 BACK/BI’S

W1/D1 HIKE/BIKE/TRY A NEW CLASS 🤩

W1/D2 REST DAYYY

W1/D3 BACK/ BI’S

W1/D4 QUADS/ GLUTES 🔥

W1/D5 SHOULDERS/ TRICEPS

W1/D6 HAMMIES/ GLUTES

W1/D7 HIIT FRIDAY 🔥

W2/ D6 Hamstring/ Glutes 😇

W2/D1 HIKE/BIKE/TRY A NEW CLASS

W2/D2 REST DAY

W2/D3 BACK & BI’S

W2/D4 Quads & Glutess

W2/D5 Shoulders & Triceps 🤩

W2/D7 HIIT FRIYAY 🤩

W3/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W3/D2 Rest day!!

W3/D4 Quads & glutes 🔥

W3/D5 SHOULDERS/ TRICEPSS

W3/D6 Hammies and Glutess 🤩

W3/D7 HIIT FRIDAYYY 🎉

W4/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W4/D2 Rest day!!

W4/D3 Back n BI’S!!

W4/D4 Quads & Glutesss 🔥

W4/D5 Shoulders & Tri’s 💪🏼

W4/D6 Hamstrings & Glutes 🔥

W4/D7 HIIT FRIDAY 🎉🥳

W5/D1 HIKE/BIKE/TRY A NEW CLASS 🥾

W5/D2 Rest day!!

W5/D3 HAPPY HALLOWEEN 🎃 HIKE/ BIKE

W3/D3 BACK/BI’S

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